The boxarbrief. Athletes OF THE MONTH 2. Upcoming events 4. strength cycle 5. new kids in the box 8. birthdays 10. The Crossfit Journal 12

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1 HAPPY AR HOLIDAYS 1 The boxarbrief Athletes OF THE MONTH 2 Upcoming events 4 strength cycle 5 q/a 6 r-o-m 7 new kids in the box 8 birthdays 10 The Crossfit Journal 12

Be an athlete amanda rucker Favorite wod: Chipper WODs and 5 min AMRAPs Least favorite wod: Anything with body weight movements Why I started CrossFit: Mostly Because I m

2 Be an athlete amanda rucker Favorite wod: Chipper WODs and 5 min AMRAPs Least favorite wod: Anything with body weight movements Why I started CrossFit: Mostly Because I m too lazy to figure out what to do next. Biggest improvements: everything! On the GoalBoard: Be better than I was yesterday, and be stronger than my kid for as long as possible.

HAPPY AR HOLIDAYS 3 Be an athlete tim carrigan Favorite wod: CINDY Least favorite wod: Anything with Overhead Squats Why I started CrossFit: I needed another workout to push me after track and field

3 HAPPY AR HOLIDAYS 3 Be an athlete tim carrigan Favorite wod: CINDY Least favorite wod: Anything with Overhead Squats Why I started CrossFit: I needed another workout to push me after track and field was over. Running on my own only got me so far. Having that camaraderie in the gym really helps to keep pushing me to my limits. Biggest improvements: Rig Work! On the GoalBoard: -Handstand Walk -Podium at a TOP competition

4 Upcoming events 1000 muscle-ups in 24 hours Type: Charity When: December 5, 12pm > Cost: $15 Donation Where: AR Training for the CrossFit Open Type: Blood Sweat Tears When: NOW Where: AR Dungeon The CrossFit Open Type: individual - Global When: February 2016 Where: AR **have an awesome event?? Let us know so we can rally the AR troops!! **

5 HAPPY AR HOLIDAYS 5 New strength cycle WEEKS 5 AND 6 6 X 90% WEEKS 7 AND 8 5 total sets Reps: Week 9 deload Week 10 retest 1rm

6 q/a How do I improve my STRENGTH? Answer: WORK. How do I improve my POWER? Answer: WORK. How do I improve my SPEED? Answer: WORK. How do I improve my ENDURANCE? Answer: WORK. There are no shortcuts. BE AN ATHLETE.

7 Ingredients ROM: PASTEL DE PAPAS HAPPY AR HOLIDAYS 7 2 lbs ground beef 1 medium onion 4-5 cloves crushed garlic 1 28 oz can of crushed tomatoes 6 hard-boiled eggs, chopped 1/2 cup raisins 1 can of green olives, chopped 1-2 tbs olive oil salt, pepper, chili powder, cayenne pepper...all to taste 4 large sweet potatoes - boiled & mashed Instructions Preheat oven to 350 degrees. Sauté garlic & onion with olive oil in a large saucepan on low-medium heat. Add in ground beef when onion is translucent. When beef is completely cooked, add in tomatoes & allow to cook for about 5 minutes. Add in raisins & olives & seasonings of choice. Finally add in eggs. Place beef mixture in a baking dish (i usually have enough for a 9 x 13 & a small baking dish.) Top with mashed sweet potatoes. Bake for 30 minutes.

8 New kids in the box Chris Engelbert Colleen Kelly James Bloom Jessica Spector

9 HAPPY AR HOLIDAYS 9 Jill Smith Mike Slatt Brenna Pitts Karissa King **FACELESS WODIFY-ERS HAVE 1 WEEK BEFORE A PICTURE IS CHOSEN BY IAN** *10% off for referrals*

10 BIRTHDAY BURPEES nov 23 rd SAMANTHA CARNEY nov 26 th LAURA WILLIAMS nov 28 th JASON NEGRON

11 HAPPY AR HOLIDAYS 1 1 Dec 15 th TEDDY MAGHACOT Dec 18 th KALLIE BASHOR Dec 23 rd TRAVIS FLYNN-CORBIN

12 Gymnastics: The Long Journey Worth Taking By Dave Durante In Coaching,Gymnastics/Tumbling June 02, 2015 Learning gymnastics skills can be frustrating, but Dave Durante explains why the return is well worth the investment. Be patient and limit frustration. These are the first two points on a list I share whenever I m speaking about gymnastics to a new group of CrossFit athletes. The reality of the situation is that if your goal is true mastery of gymnastics skills, the timelines are not measured in hours, days or weeks. They are measured in months, years and sometimes decades. While this statement might be discouraging and frustrating for a lot of athletes, the primary focus should be the process itself, not the end result. Many athletes fail to realize the importance of learning and growing stronger on the road toward ultimate goals, and many stop trying because of perceived stagnation. As athletes and coaches, always respect and take pride in the process of development. Gymnastics skills are not and should never be thought of as all

13 HAPPY AR HOLIDAYS 1 3 or nothing. You don t have a muscle-up or not have a muscle up. You have a work in progress somewhere between the first tentative attempt and absolute virtuosity. Every skill develops on a continuum, and small improvements have incredible value and transferability to other skills. One of the most fundamental aspects of working on gymnastics and body-weight movements is the building of body awareness: the understanding of what the body is doing from fingertips to toes within space and time, whether the body is upright, inverted or somewhere in between. It s about being able to control your body rather than having your body control you. Imagine what improved body awareness and control could do when applied to other CrossFit movements involving objects such as barbells and kettlebells. Full Article: 015_05_Gymnastics_Durante_2.pdf

14 Friendly reminder 1. Check your ego at the huge-ass garage door. 2. wipe your shit. 3. Make friends. 4. Don t leave shit out. 5. Cursing, farting, grunting is always welcomed with open...cheeks. 6. Listen to your sensei. 7. Ask questions. 8. Just do it...even if you suck.

DAY 21: How Is Your Progress?

DAY 21: How Is Your Progress? Challenge It is now time to think about just how much progress you ve made. You ve been at this thing for 3 long weeks do you feel you ve made progress? Why or why not? Solution